Puas tau pw txaus thiab mus ua haujlwm thaum sawv ntxov? Cov lus qhia yooj yim no yuav pab koj mus txog yav tsaus ntuj.
Tau kawg, kev txi pw tsaug zog yog qhov kawg. Peb lub cev tsis xav tau dab tsi ntau npaum li ib hmos so: txawm tias ob peb hnub thaum peb yuav tsum ua yam tsis muaj kev pw tsaug zog zoo cuam tshuam rau peb txoj kev noj qab haus huv, lub hlwb thiab lub cev. Tab sis qee zaum tsis muaj lwm txoj hauv kev tawm thiab peb yuav tsum tau ntsib hnub tshiab yam tsis tau so thiab rov pib dua. Yuav ua li cas kom ua hauj lwm thiab kav mus txog rau thaum yav tsaus ntuj? Peb tau npaj qee cov lus qhia rau cov hmo pw tsaug zog. Tab sis nco ntsoov: qhov no tsuas yog "kev kub ntxhov" tawm, koj yuav tsum tsis txhob xyaum pw tsaug zog tsis tu ncua!
Drink more
Tom qab ib hmo pw tsaug zog, koj tsis muaj zog ntau lawm, thiab lub cev qhuav dej kuj ua rau qaug zog ntxiv. Yog tias koj tsis tsaug zog hmo ua ntej (los yog pw tsaug zog, tab sis tsis txaus thiab tsis zoo), sim haus ntau ntxiv thaum nruab hnub - qhov no yuav txhawb koj.
da dej txias
Thawj zaug thaum sawv ntxov, da dej - thiab sim ua kom dej txias li sai tau. Thiab qhov zoo tshaj plaws, ua kom tiav cov txheej txheem dej nrog rau peb caug-ob da dej dej khov - qhov no yuav ua kom cov ntshav txaus thiab ua kom koj cov concentration. Los ntawm txoj kev, yog tias ua tau, koj yuav tsum tau da dej dej khov thaum nruab hnub, lossis tsawg kawg ua qhov txias txias ntawm thaj chaw mem tes: dab teg thiab lub tuam tsev.
Nyob sab nraud
Hnub tom qab ib hmo pw tsaug zog, nws yog ib qho tseem ceeb kom tau txais tshav ntuj ntau npaum li qhov ua tau - tshwj xeeb tshaj yog thaum sawv ntxov. Nws yuav pab kho lub ntuj circadian rhythms uas cuam tshuam vim tsis muaj ib hmo so, energize thiab txhawb lub hlwb nkees. Thaum twg koj nkees heev thaum nruab hnub, sim nrhiav lub sijhawm tawm mus sab nraud yam tsawg taug kev luv luv.
Cia koj haus kas fes zoo
Peb pw tsaug zog tsawg, qhov kev sim siab ntau dua peb tau tso peb tus kheej nrog kas fes thiab lwm yam dej qab zib. Tab sis tsis txhob ua phem rau nws: cov kws kho mob pom zoo kom txwv koj tus kheej rau ib los yog ob khob kom tsis txhob overload lub plawv, uas twb muaj ib tug nyuaj lub sij hawm. Sim faib qhov "tso cai" 400 ml rau hauv ob peb koob me me los haus dej haus txhua hnub.
Tsis txhob hla koj qhov kev ua haujlwm
Txawm hais tias koj nkees npaum li cas tom qab ib hmo pw tsaug zog, tiv thaiv qhov kev xav kom hla kev tawm dag zog: ntawm qhov tsis sib xws, kev tawm dag zog yuav pab koj zoo siab, nce koj lub zog thiab ua kom pom tseeb. Tsuas yog tsis txhob overdo nws: me me warm-up thaum sawv ntxov thiab ob los yog peb so rau "kev lag luam gymnastics" thaum hnub ua hauj lwm yog heev txaus. Thiab nws zoo heev yog tias koj muaj sijhawm taug kev yav tsaus ntuj: nws yuav pab koj so thiab pw tsaug zog zoo thaum hmo ntuj.
Tsim kom tau ib co naps
Yog koj ua tau, sim ua 25 feeb so txhua peb teev kom pw tsaug zog. Qhov kev pw tsaug zog REM no yuav pab txo qis ntawm adenosine, ib yam khoom uas tsim thaum peb tsaug zog ntev heev. Tsis tas li ntawd, kev pw tsaug zog zoo li no yuav ua rau muaj zog ntau ntxiv thiab pab tswj kev mloog thiab kev xav kom txog rau thaum hnub kawg.
Ua raws li koj txoj kev noj haus
Yog tias koj pw tsis txaus, ces koj yuav tsum ua tib zoo saib xyuas koj cov zaub mov. Vim muaj kev ntxhov siab ntau ntxiv, khoom qab zib thiab lub teeb carbohydrates tuaj yeem ua rau muaj kev xav tau tshwj xeeb: peb lub cev pom tias lawv yog lub zog siv tau tshaj plaws. Tab sis nws tsim nyog tuav rov qab thiab, yog tias ua tau, tso tseg cov khoom qab zib tag nrho, txij li insulin "swings" yuav tshem tawm lub zog me me. Hloov chaw, noj zaub thiab txiv hmab txiv ntoo ntau dua (lossis tsawg kawg txiv hmab txiv ntoo qhuav), thiab nco ntsoov noj tshais nrog cov zaub mov muaj protein ntau thiab cov rog noj qab haus huv.
